OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 25 days

FT. MYERS BEACH WKND: T-minus 36 days

06.27.2009 [Saturday] –

Workout Routine: Cardio/Strength Training Supersets (Triceps/Chest)

*When you don’t have ample time to work out or if you are looking for a more intense type strength training session utilize *supersets*. Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension.

Triceps

Tricep Kick Backs, 18 repetitions each (high rep, low weight)

Overhead dumbbell raise (tricep extension), 18 repetions

Tricep dips on a bench, 15 repetitions

(Complete this set 3 times)

Chest

Flat bench dumbbell press, 15 repetitions

Push ups, 15 repetitions

Chest Fly, 15 repetitions

(Complete this set 3 times)

Cardio

* Jump rope 5 minutes, high knees, Jump rope 5 minutes

* Jog 1.25 miles

Best song of the workout: Love Story by Millencolin ft. NOFX

Hardest part of the workout: Supersets are challenging but so worth it – however the most challenging for me was the run afterwards because my arms and chest were begging for mercy!

Tip for you: Implement these supersets into your workout. No machines needed, just dumbbells. That’s the best part about it! It’s time effective, but more intense, so like I said prior – make sure you work up to it. Also, to lean your muscles focus on lower weights but higher repetitions. Sometimes I’ll mix it up, the first superset of triceps I’ll use heavier weights, and then the last two sets, I’ll do a lower weight. Muscle confusion is key. And please, do not be afraid that you will bulk.